Bodyweight Strength · Bodyweight — Foundation
Inverted Row
Upper back, biceps, rear deltoids, grip
Minimum Effective Dose
40s
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The inverted row is the horizontal pulling counterpart to the push-up. It strengthens the upper back and biceps while correcting the forward-shoulder posture caused by desk work.
How to do it
Chest to edge. Body stays straight.
Use a door frame or table edge. When you can't clear your chest, rest hanging.
- Find a sturdy table edge or low bar
- Hang underneath with feet on the floor, body straight
- Pull your chest to the edge
- Lower with control, and when you can't clear your chest, rest
Variants
Easier
High-angle row. More upright.
Use a high surface. Pull chest to edge.
Harder
Low-angle row. Body nearly horizontal.
Feet forward, body straight. Full range.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.